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A Green Monster’s Guide to Plant-Based Nutrition: Vitamin C


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Not just for improving immunity, Vitamin C is an important vitamin to help fight inflammation, improve your mood and also help fight off serious forms of disease besides just a cold! It’s even beneficial for the skin, hair and nails due to the way it supports collagen function in the body.

Vitamin C acts as an antioxidant in the body to lower physical and emotional stress while also providing cellular support and protection. It’s found abundantly in vegetables and fruits of all kinds, from the most basic you’ll find at the supermarket, to more elite superfoods from across the world.

Vitamin C also helps increase iron absorption in the body, and as you’ll see below, by adding more to your meals in the form of greens, vegetables, fruits, seeds, nuts, seaweeds and more, you can be sure your body will have a better chance of receiving the iron it needs with high-quality Vitamin C-rich foods included.

Here are some tips to work more Vitamin C into your diets and exactly what this powerhouse vitamin can do for you!

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2 comments on “A Green Monster’s Guide to Plant-Based Nutrition: Vitamin C”

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3 Years Ago

I don\'t know where you guys get the information that dried fruit is a significant source of Vitamin C. That simply is not true. Drying removes water and water soluble nutrients such as Vitamin C. I really think you need to revise that statement. "all fruits (fresh and dried)" For example, the Vitamin C in cranberries goes from 13.3 in 100 grams fresh to 0.2 in 100 grams dried.Now, there\'s a LOT more dried cranberries in a 100 gram portion so you can see that the Vitamin C is almost NIL in the dried version. The rich vitamin C fruits are not usually dried Dried apricots 100 grams has 1 mg C and fresh, 100 grams has 10, again the quantity of apricots dried is much higher because water weighs a lot. A single fresh peach has 8.6 mg and 1/2 dried has 0.6 mg. Let\'s guess how many dried fruits one would have to eat to get their daily C from dried fruit and how many days of concentrated fruit sugar they\'d get at the same time. You folks should be smarter and better than this. Stick with the veggies and the rest of the list as you had it and leave off the dried fruit/ It just isn\'t accurate.

Heather McClees
04 Mar 2015

Hi Judith! For the most part, you're very right. Most fruits are not good sources of vitamin C in dried form. There are, however, some exceptions, including goji berries, mulberries, golden berries, and some dried fruit powders like mangosteen, camu camu berry, boasting over 1600 percent of your daily needs (seriously!). These are better sources because just a tablespoon or two can provide more benefits than most cups of regular dried fruits (which wouldn't be healthy, as you said). I hope this helps!

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